Crispy Keto Spinach & Feta Egg Muffins

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Golden-brown, protein-rich muffins packed with fresh spinach and tangy feta, perfect for a quick protein-rich breakfast that keeps you full and fueled for your fitness goals. This American-inspired recipe (keto, high protein), ready in about 35 minutes, combines large eggs, fresh spinach, crumbled feta cheese into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 116 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 6 American cuisine 116 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F (190°C). Lightly coat a standard 6-cup muffin tin with 1 tbsp olive oil using a brush, ensuring even coverage.
  2. Step 2: Whisk 6 large eggs in a medium bowl until fully blended and slightly frothy, about 1 minute, then stir in 1/4 tsp salt and a pinch of black pepper.
  3. Step 3: Fold in 1/2 cup finely chopped spinach, 1/4 cup crumbled feta, 1/4 cup grated mozzarella, and 1/4 tsp garlic powder until evenly distributed with a rubber spatula.
  4. Step 4: Divide the egg mixture evenly among the greased muffin cups, filling each 3/4 full to allow for rising.
  5. Step 5: Bake for 18-20 minutes until the edges are deeply golden and the centers spring back when gently pressed with a fingertip.
  6. Step 6: Let cool in the tin for 5 minutes before transferring to a wire rack to set completely, ensuring crisp edges without sogginess.

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